Fitness: meal plans for successful weight loss

So, I know I’ve been writing a lot the past few days. That’s how inspiration is. It comes. And it goes. I’ve been mostly a home body these days. With the exception of seeing my dad on the weekends, and my weekly church visit to see family and to play a little music – that’s about the extent of my social life.

I find it really hard to get going in the winter months. November is a rough time with the shorter days. Where I live, it starts getting dark around 3:30 pm. By 5:00 pm – it feels like midnight. Which can make it really difficult to muster up the energy to cook – let alone think about healthy food.

Now that I have some more time on my hands, I’ve gotten into a pretty good routine for cooking and meal prep. I’m off work for a bit while going through medical tests. And let me tell you. The wait list for some tests is very long. I just got one booked for August 2020. Can you believe that? Good thing I’m not dying.

I’m finally seeing progress with my weight loss. Finally! After all these months. I’ve upped my workouts and have incorporated daily strength exercises into my routine. Sundays are my lazy days. I usually have a nap in the afternoon and catch up on my favorite shows.

But what’s really helping with the weight loss is my new meal plan. I thought I’d share what I’m doing with you. I know from running a fitness group that what works for me, may not work for everyone. And I know that I often get bored with the same foods. Every couple of months I tend to change things up a bit. And now that I’m learning to cook again and create my own recipes – I’m getting more excited and passionate about food.

So, without going into my life story, here is what my weekly meal plans look like.


When working, I’m not a breakfast eater. But when I’m at home this is what I tend to do. Drinks include 1-2 cups of coffee and a couple of glasses of water.

  • Option 1: Bowl of oatmeal with sliced banana or fresh berries
  • Option 2: Bowl of Special K cereal with sliced banana and skim milk
  • Option 3: 2 eggs with a piece of toast
  • Option 4: 2 pieces of toast (small slices) with peanut butter and a piece of fruit


Lunch is where I struggle sometimes to be creative. Even when I’m not working. But a typical day at home goes something like this plan. I drink water and sometimes a glass of diet pop. If I have toast for breakfast, then I opt for a lower carb lunch.

  • Option 1: 2 cups of salad and soup
  • Option 2: 1 sandwich with a side of salad
  • Option 3: Finger foods – some raw veggies, cheese slices and crackers
  • Option 4: Bowl of soup with 1 piece of toast
  • Option 5: Leftovers from the night before


Now dinner, is where things get interesting. I try and mix things up as often as possible. My freezer is stocked full of frozen vegetables. Things like broccoli, cauliflower, peas, corn and beans. My cupboards are full of soups, broths, rices, and lower carb pastas. This way, I can just grab a few ingredients and mix everything together in one pot or casserole dish and be on my merry way. Here are a few examples of what I have for dinner.

Dinner is usually my largest meal of the day. I try to eat before 7:00 pm. Sometimes I get hungry in the evening and will have a high fibre snack like a granola bar.

  • Option 1: Dumplings with a side of vegetables
  • Option 2: Cooked kale and chicken
  • Option 3: Pasta casserole with meat (chicken, shrimp, beef)
  • Option 4: Beef dish with a side of veggies (tacos, chill, bean dip, meatloaf)
  • Option 5: Stir fry (beef or shrimp, carrots, celery, mushrooms, onions, etc)
  • Option 6: Fish (salmon, tuna or fillets) with a side of salad

As you can see, the options for dinner are endless. And as I learn to work with new types of foods and sauces, I hope to post more of my original recipes for you. And I promise – not to share my life story with the recipes. Don’t you hate when people do that?


I’m not big on snacking. But there are days where I’m hungrier than others. It really depends on my schedule and how I’m feeling that day. I always try to keep fruit on hand and things that I can just grab on the go. Here are some things I keep on hand at all times.

  • Option 1: Tapioca or rice pudding (okay, not that healthy – but yummy)
  • Option 2: A piece of fruit with some yogurt
  • Option 3: Granola bar or rice chips
  • Option 4: Cheese and crackers
  • Option 5: Protein balls (made from scratch)

I’ve been doing this routine for about four weeks now in addition to working out every day. I’m FINALLY seeing some progress with weight loss. My goal in the next few months is to work on strength and build some muscle that I lost when I was sick. I’m finally on the road to recovery. It’ll be a long haul – but I’m trying to stay positive and stay focused.

If you’re on a weight loss journey like me – just remember. Make small and realistic goals. Don’t reach too big – or too far too fast. The thing I’ve learned with weight loss is that it takes time, a lot of patience and a LIFE TIME commitment.

The hardest part about losing weight is learning to keep it off for the long-haul!

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Thanks for reading! Have a great Tuesday!

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